How To Build Muscle Mass Fast And Boost Your Bench Press
Everyone knows to build muscle mass one of the best exercises for the upper body is the bench press. As always certainly one of the questions most bodybuilders want to know the answer to is: how much can you bench press?’. Of course i ti probably not the best measure of total body strength it does naturally have a very macho feel to it and of course is very impressive. So lets cut to the chase and find out how to build muscle fast and get a bigger bench press:
Grow your triceps. Up to two thirds of the muscle mass on your arms is made up the tricep muscle alone. it is more than possible that under developed tris are stopping your bench press from increasing. The best exercises to build muscle mass on your triceps are using barbells and dumbells: close grip bench-presses and skull crushers. Isolation exercises like tricep press-downs are less effective. They will certainly help improve your bench press.
Try training your triceps separately. Mostly weight training programs sughgest that you hit the chest in the same session as the tricep muscles. Try training them on their own for a change. Doing this allows you to attack them when they are fresh and really concentrate and focus on hammering them to stimulate growth. Do this over a period of weeks and then go back and see how many more kilograms you can press.
Variety. have you been following the same routine for a number of weeks or months? time to switch things around a bit. After your muscles have done the same workout a few times, they have already adapted to it and therefore the need to grow has been removed. Keep changing things, they can be subtle changes like altering the grip width or reversing the order of your routine or they can be larger changes like doing super sets, compound sets and so on, these will give you a real pump by the way.
Make sure you are not doing too much! While with most things in life more is better, in muscle building this is not quite true. If you do too much and overtrain your chest then it can struggle to recover and find it hard to grow more. Always focus on technique and intensity above quantity. A short intense workout is much more effective than a long drawn out one.
Solid rest. Your muscles are not going to grow in the gym! At rest is when they grow. If you don’t allow enough time to rest then you simply won’t grow. Of course do not return to the gym when your muscles are still sore and a fair guideline is to limit yourself to 6-9 sets each session for each muscle group, any more and you risk overtraining.
Take some time-off. If you hit a training plateau then consider taking a complete break. Allow your body to fully recuperate and eradicate all the strains and return a week or so later doubly motivated.
Use negatives as a form of pushing your chest muscle harder during a bench press workout. Negatives are when you get the help from two spotters to intially aid you to press the weight upwards but who then let you take the full weight and lower it by yourself under control. This is done because people are able to lower more than they can lift. So if we can get the body used to lowering more weight this will help you get stronger for the lifting/effort phase. The negative portion of the lift is proven to develop more muscle growth than the effort phase.
Review your diet. Are you taking on board a minumum of 5 meals a day whilst consuming at least 1 gram of protein per each lb of bodymass? If you are not then it is quite possible that you are restricting your gains by not adopting fully a muscle building diet. In each meal try to get the proportions of them to be 50% carbohydrate, 30% protein and the rest can be made up of fats. Take supplements if you can afford to like whey protein, essential fatty acids and multi-vitamins.
Focus on your technique. Are you pressing correctly. Poor technique can shift the focus away from the chest muscles and can also put you at increased risk of injury. Ensure you are not moving your feet up off the floor and that your grip is not too narrow, these are two mistakes that are easy to make.
By following the guidelines above you will be giving yourself the best chance to build muscle mass on your chest fast. Go get them!
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